M4:D42 (D342) Increase Intensity With Pyramiding

  

What's on my mind today?

It is an old method that many don't believe in today, but pyramiding is still a wonderful way to increase the intensity in your workout.  There are actually 3 types of pyramiding that I will discuss:  (1) load pyramiding; (2) repetition pyramiding; and (3) intermission pyramiding.

Load Pyramiding

You accomplish load pyramiding when each new set is done with a heavier weight and less repetitions.  An example would be lat pull downs done as follows — Set 1 100 lbs. x 10 reps, Set 2 120 lbs. x 8 reps, etc.  You are gradually increasing the weight and decreasing the repetitions, which increases the intensity of the exercise.

Repetition Pyramiding

In repetition pyramiding you keep the weight the same but you gradually increase the repetitions by one or two each set.  As in the previous example, lat pull downs done as follows — Set 1 100 lbs x 10 reps, Set 2 100 lbs x 12 reps, etc.

Intermission Pyramiding

In intermission pyramiding you progressively decrease the time between sets.  Using the lat pull downs example again, it would work as follows — Set 1 100 lbs with 1 minute rest, Set 2 100 lbs with 30 seconds rest, Set 3 100 lbs with 15 seconds rest.

Summary

Each of the pyramiding techniques will blast your workout intensity through the roof.  They are very simple to use and are extremely effective.  If you are looking for a great, easy way to increase intensity, pyramiding is the way.
 


 
Find out what I'm doing to my body!

Today was a rest day and it was a much needed rest day at that.  After beating my body into submission during Monday's workout, I have been eating constantly.  My body would never have been able to complete a workout today if I had stuck to the Monday, Wednesday, Friday schedule.  My own Experiment of One is telling me that I need to have the full 2 days in between workouts in order to workout with the intensity that I need to spur on muscle growth.
 
Exercise the brain with the Thought of the Day!

The Experiment of One is all about finding out what works for you. 
 
Get a discussion started by answering the question!

Have you been conducting your own Experiment of One?  Comment this post to answer the question.
 
 
  

Mission 2, Day 42: Practice makes perfect

Until tomorrow...GET BACK TO LIFTING!

Posted by Michael Mahony at 10/1/2008 7:39 PM
Categories: Nutrition, Old Missions
 
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